Increase Your Ketones And Boost Weight Loss
Published: 11 months ago
Struggling to get into ketosis? Don’t worry, we got you covered.
As you know, ketosis is a state wherein your body burns stored fats instead of glucose. Achieving a state of ketosis is not always easy and sometimes results in a drastic change in your mood and body due to the transition.
Sure, we know you’re watching out on the food you eat but what exactly should you take note of to get into ketosis faster and increase your ketones?
Know the limit of your carbohydrates intake
Ketosis happens when your body lacks carbohydrates and forces the body to use fats instead of sugar.
This isn’t rocket science but it’s only right to be very mindful of your carb intake. Reduce your total carbohydrate intake to less than 50 grams a day or even as low as 20 grams a day.
Healthy fat is key
The more natural sources of fat, the higher the ketones you get. Thus, try to increase your fat levels by eating foods such as butter, olive oil, coconut oil, and avocados.
Intermittent fasting can help your body reach ketosis quickly since fasting helps maintain our energy balance by shifting our energy source from carbs to fats.
However, be sure to consult a licensed nutritionist, keto coach or a doctor before undergoing intermittent fasting or any form of fasting.
Watch your protein intake
Let’s go back to basics and remember that keto protein intake should equal 20 to 30% of your total energy.
Keep an eye on your protein intake as too much can lower your ketone levels, while too little protein intake can, on the other hand, can result in excess muscle loss. 0.7–0.9 grams of protein per pound of bodyweight is a good range to aim for.
Do more physical movements
Studies have found out that when you exercise while you are fasting, your body tends to raise its ketone levels.
However don’t strain yourself in being physically active as you may experience fatigue, especially if your body is adjusting. Minor exercises such as walking would do or check out our last blog to know the ideal exercises you can easily do.
Consider adding coconut oil in your food because the Medium Chain Triglycerides or MCTs in coconut oil break down into ketones, which can be used by your brain cells for fuel. The liver absorbs this type of fat and can be used as energy or change into ketones.
Eat more fish or try taking Fish Oil Supplements
Increase your intake of omega-3 fatty acids if you want to increase your ketone levels. Use olive oil or coconut oil instead of vegetable oils, then add more fish to your diet or take 6 to 10 fish oil supplements (600 to 800 mg per soft gel) every day.
Avoid eating low carb foods
Instead of eating “low carb” foods like cookies, chips, or frozen meals, try eating more fresh eggs, meat, organic vegetables and other food that are high in nutrients to maintain a clean keto.
Be mentally positive and patient
Discipline and positive mental well-being play a vital role in maintaining good health habits that will lead to achieving your weight goals. Losing weight doesn’t happen overnight, it will take time and it’s up to you to keep going and push through.
Don’t worry, we got your back.
Contact us and let us help support you in your keto journey!
Whether you’re planning to go on a ketogenic diet or have started it already, it’s important to
3 weeks ago
Going on a ketogenic diet, aka keto, can be quite restrictive for newbies and old hands alike. It re
1 month ago
The holidays are a time of sending and receiving many incredible treats. Just think of all the festi
4 months ago
Also known as “keto”, a ketogenic uses a low-carb, high-fat and protein approach to change the w
4 months ago
The ketogenic diet (“keto” for short) is notorious for the so-called “keto flu”. It’s a st
5 months ago
Known simply as keto, a ketogenic diet is one that cuts out carbs and sugars as a main fuel source,
5 months ago